Ways to do Surya Namaskar
Before beginning any sessions of Yoga asanas you have to do 'Surya Namaskar' or sun salutation. It is series of gentle flowing movements synchronized with the breath. This excellent warm up exercise consists of a sequence of positions that move the spine in various ways and promote flexibility in the limbs. It is of special benefit to beginners, to stiff people, and to the elderly, since it helps the body to gain flexibility. It also regulates the breath and focuses the mind.
The right ways to Surya Namaskar include :-
Stand straight in relax position.
Inhale silently and slowly through nose in two segments.
Hold the breath.
Tighten all the joints and muscles from toes to neck.
Exhale completely with force through mouth, air vibrations audible,
in two segments.
Repeat the action for three to five times.
Effect on body: The entire body is charged with cosmic energy due to
the contraction and expansion of the cells in the muscles. All the
tissues of almost all the muscles are put on active mode.
The following exercises are useful in the practice of Aum Mitraya
Namah (Pranam-asan), Aum Arkaya Namah (Pranam-asan)
Aum Bhaskaraya Namah (Namaskar Mudra) These exercises help to
expand the chest, to increase the intake of air in the chest, to
supply more oxygen to the cells in the body.
• Stand erect with the head and body straight but relaxed. The feet are
together, and knees are straight and the arms are relaxed at the sides.
Inhale deeply and begin.
• Bring the hands up from the sides; place the palm flat against each
other at the center of the chest. The elbows are pushed out of the
• Inhale and raise the arms upwards. Inhaling and raising of hands
should synchronize. By the time you have stretched your arm, you should
• Exhale slowly bending forward, touch the ground keeping the hands
parallel to the feet and head touching knees. By the time your hands
touch the ground, you should complete exhaling. Retain the breathe and
remain in the same position for about 6 to 8 seconds. If you cannot
touch the ground, then let your hands go only as far as they can.
• Inhale and move the right leg back away from the body in a wide
backward step. Keep the hands and feet firmly on the ground, with the
left foot between the hands. Raise the head.
• Exhale and bring the left foot together with the right. Keep the arms
straight, raise the hips and align the head with the arms.
• Inhale and slowly lower the hips to the floor, (hips should be
slightly raised above the ground) and bend backward as much as possible.
• Exhale and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground.
• Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum.
• Then exhale slowly and keeping the arms straight, raise the hips and align the head with the arms, forming an upward arch.
• Slowly inhale and bend the left leg at the knee taking a wide forward
step. Keeping the hands firmly rooted, place the left foot on the ground
between the hands. Lift the head upwards.
• Exhale slowly and keeping hands firmly in place, bring the right leg
forward, so that both feet are together to align them with the hands.
Touch the head to the knees, if possible.
• Inhale slowly and raise the arms upward. Slowly bend backward, stretching the arms above the head.
• Return to the first position.
Health benefits of surya namaskar
Surya Namaskar provides all of the key health benefits of yoga in a very succinct package. It is a holistic exercise that provides physical health benefits, but also mental or emotional as well as spiritual benefits. The obvious advantage of Surya Namaskar is the workout it provides for the muscles, but it also benefits joints, ligaments and the skeletal system by improving posture, flexibility and balance.
In addition to these physical benefits, Surya Namaskar practice stimulates and conditions virtually every system in the body. It is good for the heart and stimulates the cardiovascular system. It oxygenates the blood and helps strengthen the heart. Surya Namaskar is good for the digestive system and the nervous system. It stimulates the lymphatic system and supports respiratory system health, as well.
Practicing Surya Namaskar also benefits the Endocrine system and enables the various endocrinal glands to function properly. These include the thyroid, parathyroid and pituitary glands as well as the adrenal gland, testes and ovaries.
Like most forms of exercise, Surya Namaskar provides mental benefits to regular practitioners. You will feel wonderful after performing the Sun Salutation. It is relaxing and rejuvenating, and tension, stress and anxiety melt away as you perform Surya Namaskar.
Surya Namaskar is an excellent alternative to caffeine and other stimulants. If you suffer from insomnia or sleep disturbances, you will find practicing Surya Namaskar aids in helping you fall asleep without the need for depressants.
With regular practice, Surya Namaskar is an excellent way to manage stress and alleviate depression. You will expend a tremendous amount of energy as you move through the two sets of poses. Surya Namaskar teaches you to concentrate, and learning to achieve the poses is incredibly gratifying.
Mantras and Energy Chakra to Focus on:
Concluding the Surya Namaskar
In Yoga, all the asana must be concluded with Shavasana (Corpse position) and so does Surya Namaskar. After performing the desired number of Surya Namaskar, lay down on your back with your legs and hands stretched out and straight. Close your eyes and slowly inhale and exhale deeply. Relax your body and mind for approx 20 min.